Isabel

15
Aug

Isabel

Santiam CrossFit – CrossFit

Skill Work

Power Snatch (Build up with a 3-position power snatch)

Workout

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
– INTERMEDIATE –

For Time:

30 Snatches (95/65#)

– BEGINNER –

For Time:

30 Snatches (45/35#)

Stretching

Metcon (No Measure)

3 Sets:

:30 Reach Roll & Lift

:30 Seated Torso Twist / Side

:30 Frog Stretch

Work Your Weakness

Metcon (Weight)

– STRENGTH 1 –

EMOM 15:

1 Push Jerk + 1 Split Jerk

Metcon (Weight)

– STRENGTH 2 –

7 Sets For Load:

5 Back Squats

– Increase loading across sets

Metcon (Time)

– STAMINA 1 –

4 Rounds For Time:

500m Row

400m Run

– Rest 3:00

– Maintain same split across all rounds

Metcon (Time)

– STAMINA 2 –

5 Sets For Time:

25 Unbroken Wall Balls (20/14#)(10/9-ft.)

– Scale and rest as needed to maintain unbroken sets